1. Get moving. Research out of Duke University shows that depression may be just as easily treated by exercise as medication - for free and without all those side effects. "Other research shows that in addition to health benefits, regular exercise offers a sense of accomplishment and opportunity for social interaction, releases feel-good endorphins and boosts self-esteem," writes Jen Angel for Yes magazine. If you're short on time, even just 10 minutes a day of moderate, sustained movement will be enough to get your endorphins going.
2. Have a laugh. According to healthy-living guru Dr. Andrew Weil, laughter really is the best medicine. He says that laughing "constitutes a powerful collection of internal and external feedback loops of positive emotion," so read the comics, watch a funny YouTube video or, for an extra boost, share a joke with some friends. "When we see or hear people laugh, we tend to laugh ourselves, which makes them laugh more, and so on," Weil says, "If you want to be happy, put yourself in such situations as often as you can."
3. Do something nice for others. "Researcher Stephen Post says helping a neighbor, volunteering, or donating goods and services results in a 'helper's high,' and you get more health benefits than you would from exercise or quitting smoking," Angel writes. She suggests making "altruism and giving part in your life, and be purposeful about it." Real Simple magazine's Gretchen Rubin says whatever you do, make your relationships with others the most important aspect of your efforts. "Having close bonds with other people is one of the most important keys to happiness. When you act in a friendly way, not only will others feel more friendly toward you, but you'll also strengthen your feelings of friendliness for other people."
4. Forgive Someone. It's been said that refusing to forgive is like drinking poison and expecting the other person to die. It's the behavior that may be holding us back from joy in all other areas of life. "Many of us have erroneously incarcerated ourselves to a life choked with grudges, hostility against family members, co-workers and frenemies, zapping our precious spiritual and mental energies," writes T.D. Jakes for the Washington Post. Forgiveness is difficult to master, but allowing yourself to be free of grudges and bad blood could be the key to emotional freedom as well. "We must ask ourselves, 'What could we attain if we cast off the weight of yesterday and embrace the galling winds of a changed mind and an open heart?"
5. Act happy. Even if you don't feel happy, going through the motions and physically acting happy will get you to the real thing much quicker. "Research shows that even an artificially induced smile boosts your mood," Rubin says. It's all about activating those feedback loops, according to Weil: "It's similar to the way that sound coming from a speaker can be picked up by a microphone and sent back through the speaker as amplified feedback. This has huge significance for those who aim to improve their emotional well-being, because it suggests that we can consciously control our emotional lives much more than we might have suspected."
If you're interested in the full article, find it here.
Thursday, February 7, 2013
Wednesday, January 30, 2013
5 Easy Ways for Moms to Keep Their Sanity
I'm always seeing articles about ways to keep sane as a mom or mom of a toddler, I always know it was written just for me, but I never actually follow the advice. It's ridiculous, really. This time will be different. I'm posting it here so I can come back whenever I need a little reminding to treat myself gently.
You can go here for the full article.
Put yourself in time out My mother-in-law often recalls how, as a mother of three spirited young boys, she would find it necessary to lock herself in her bathroom, sit on the floor and let out a few screams and tears of her own. I always chuckled at the thought of my sweet mother-in-law hiding from my husband and his brothers in what is arguably the least-dignified room in the house. Oh I laughed alright, up until the day I found myself seeking refuge in my own bathroom, Diet Coke in hand, as my children banged on the door until they presumably found themselves bored with the whole tantrum theatrics and moved on to their puzzles. You know what? After a few moments of alone time, I found in myself the strength and will to open the door, wipe my tears away and dispose of the "kids for sale" sign I'd been working on all afternoon. Find your 5 minutes of peace throughout the day, whether it be meditating in your own little corner or sitting in your parked car in the garage. These 300 seconds will get you through the most difficult hours, of this I am certain. Treat yourself As the wife of a graduate student, my budget for all things frivolous is painfully limited. My thoughts are often consumed by the stack of bills laughing at me from my desk, the groceries that seem to run out much faster these days (who knew my 18-month-old would have such an appetite?), and the guilt brought on by my desire for a new pair of heels. But setting aside a little money and time each week to spend on something that makes you happy is an extremely worthwhile investment. For me, that splurge can be as small as a McDonald's ice cream cone or as extravagant as a pedicure. In fact, your treat doesn't even need to cost you a cent. Reading your favorite book while soaking in a bubble bath is zero dollars, you know? Whatever your indulgence may be, make it something that rejuvenates you; something that reminds you that hard work deserves a little reward. It's completely worth it. Exercise I know, I know, on the daily list of to-dos exercise can be one of the harder tasks to squeeze in. But a little bit of physical activity not only helps a busy mom stay healthy, it can greatly contribute to her happiness as well. The American Council on Exercise offers a list of tips for moms who want to make exercise a part of their busy routine. Some of those suggestions include scheduling your workouts for the week ahead of time, buying workout DVDs to maximize school and nap time, and joining a gym with a good daycare. Another tip: Involve your kids in your workouts. Instead of driving to the park, load them in the stroller and run. For the extra ambitious, you could even set up an obstacle course in the yard. Schedule a monthly night out with girlfriends This is perhaps the one that takes the most effort, but for me it yields the most effective results. Pencil in one evening a month with the girls and without the children. Go to dinner, see a movie, check out a museum, stay in and gossip over junk food — it's not the activity that matters, it's the off-the-mom-clock time and adult conversation that makes all the difference. Forgive yourself As mothers, we are our own greatest critics. We're going to yell, we're going to lose our temper, and we're most certainly going to feel a little inadequate. We often see the glowing mothers around us who handle their children with seemingly effortless grace and wonder how it is we were entrusted with our own little people when we fall so short. But it's time we as mothers cut ourselves some slack and celebrate the things we're doing right. We're keeping humans alive and happy, for crying out loud! And that, my friends, is no small feat.
You can go here for the full article.
Put yourself in time out My mother-in-law often recalls how, as a mother of three spirited young boys, she would find it necessary to lock herself in her bathroom, sit on the floor and let out a few screams and tears of her own. I always chuckled at the thought of my sweet mother-in-law hiding from my husband and his brothers in what is arguably the least-dignified room in the house. Oh I laughed alright, up until the day I found myself seeking refuge in my own bathroom, Diet Coke in hand, as my children banged on the door until they presumably found themselves bored with the whole tantrum theatrics and moved on to their puzzles. You know what? After a few moments of alone time, I found in myself the strength and will to open the door, wipe my tears away and dispose of the "kids for sale" sign I'd been working on all afternoon. Find your 5 minutes of peace throughout the day, whether it be meditating in your own little corner or sitting in your parked car in the garage. These 300 seconds will get you through the most difficult hours, of this I am certain. Treat yourself As the wife of a graduate student, my budget for all things frivolous is painfully limited. My thoughts are often consumed by the stack of bills laughing at me from my desk, the groceries that seem to run out much faster these days (who knew my 18-month-old would have such an appetite?), and the guilt brought on by my desire for a new pair of heels. But setting aside a little money and time each week to spend on something that makes you happy is an extremely worthwhile investment. For me, that splurge can be as small as a McDonald's ice cream cone or as extravagant as a pedicure. In fact, your treat doesn't even need to cost you a cent. Reading your favorite book while soaking in a bubble bath is zero dollars, you know? Whatever your indulgence may be, make it something that rejuvenates you; something that reminds you that hard work deserves a little reward. It's completely worth it. Exercise I know, I know, on the daily list of to-dos exercise can be one of the harder tasks to squeeze in. But a little bit of physical activity not only helps a busy mom stay healthy, it can greatly contribute to her happiness as well. The American Council on Exercise offers a list of tips for moms who want to make exercise a part of their busy routine. Some of those suggestions include scheduling your workouts for the week ahead of time, buying workout DVDs to maximize school and nap time, and joining a gym with a good daycare. Another tip: Involve your kids in your workouts. Instead of driving to the park, load them in the stroller and run. For the extra ambitious, you could even set up an obstacle course in the yard. Schedule a monthly night out with girlfriends This is perhaps the one that takes the most effort, but for me it yields the most effective results. Pencil in one evening a month with the girls and without the children. Go to dinner, see a movie, check out a museum, stay in and gossip over junk food — it's not the activity that matters, it's the off-the-mom-clock time and adult conversation that makes all the difference. Forgive yourself As mothers, we are our own greatest critics. We're going to yell, we're going to lose our temper, and we're most certainly going to feel a little inadequate. We often see the glowing mothers around us who handle their children with seemingly effortless grace and wonder how it is we were entrusted with our own little people when we fall so short. But it's time we as mothers cut ourselves some slack and celebrate the things we're doing right. We're keeping humans alive and happy, for crying out loud! And that, my friends, is no small feat.
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